Training Log Archive: bexhardingIn the 31 days ending May 31, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||
Tuesday May 31, 2011 #
Note
(rest day)
Decided to have a full rest day as fell asleep after lunch for a few hours so I did 25 minutes of stretching and rolling out.
Monday May 30, 2011 #
Running 20:00 [1]
Warm up jog downto assembly and up the hill to start feeling good
Warm down jog back up to campsite tired but happy with run.
Warm down jog back up to campsite tired but happy with run.
Orienteering 44:27 [4] 5.21 km (8:32 / km) +190m 7:13 / km
Middle race on Bringewood - enjoyed and orienteering getting there confidence boosting can do it. Think it worked today because had a simple plan and last night before bed I spent 10 minutes visualising the start going with various different situtations - long first leg short first leg, uphill/downhill start. Also did a few middle legs flowing well through them in my head. And though the course was nothing like I imagined I checked description knew feature I was looking for and chose route and did it. Even though horrible rain and camping and not really up for a race enjoyed it and went out with a plan and went out and did it. Wasn't perfect a couple of silly route choices and a couple hesitations only 4 which I really missed and went down too far to another control. Didn't let these time losses affect me kept looking forward, I hope I can keep this composure for the middle qualifier.
Sunday May 29, 2011 #
Running 25:00 [1]
Warm up jog up to the start.
A few drills to loosen up legs and keep warm at start.
Walk/jog up to campsite from download
A few drills to loosen up legs and keep warm at start.
Walk/jog up to campsite from download
Orienteering 1:17:55 [3] 9.48 km (8:13 / km) +277m 7:10 / km
At High Vinnals :Did not enjoy just got frustrated pushing through green and going slow. May have over complicated thing tried to add attack point and reverse attack point to my control description and plan ahead buzz words-just wasn't as focussed throughout the whole race maybe too eager for it to be right again after yesterday.
Didn't start well with almost making 180 degree error and then number one was out... then tried to put it behind me and focus on planning routes and attacking controls as of yesterday. Then made another mistake and 7 and got stuck in the green in next three controls and then second half of the course I just wanted to finish lost flow and focus.
Didn't start well with almost making 180 degree error and then number one was out... then tried to put it behind me and focus on planning routes and attacking controls as of yesterday. Then made another mistake and 7 and got stuck in the green in next three controls and then second half of the course I just wanted to finish lost flow and focus.
Running 15:00 [2]
Warm up jog
Warm down jog
Warm down jog
Orienteering 23:55 [4] 4.89 km (4:53 / km) +92m 4:28 / km
Urban race in Ludlow. Yes I did the ultra vet course but wanted more of a sprint race and technical challenge than a lot of dead running having already run today. Was pleased with my choice, very much enjoyed my run control description and plan ahead was my aim and like Saturday it worked well pleased with all my route choices and not mistakes except for 7-8 as 6-7 was a short leg and hadn't anticipated the importance of the route choice and ended up winding a lot. Happy with this and looking forward to sprint race.
Saturday May 28, 2011 #
Running 15:00 [1]
Warm up/down
Walked up the hll and did some drills.
Walked back to car afterwards, was pleased with run ashamed to say forgot to do proper warm down but did keep moving all afternoon as camping.
Walked up the hll and did some drills.
Walked back to car afterwards, was pleased with run ashamed to say forgot to do proper warm down but did keep moving all afternoon as camping.
Orienteering 1:09:56 [3] 9.31 km (7:31 / km) +304m 6:27 / km
Orienteering at Brampton Bryan on short brown. Enjoyed this massively had my buzz owrds as control descriptions and plan ahead. Did these and the course went past really quickly was focussed on the orienteering throughout and it worked. I wasn't perfect still had some hesitations, still a bit slow on descents. Think it was good and worked but to improve need more detail at the control so will try that tomorrow.
Map should be on routegadget soon and will put my route on.
Took safe route to one still a little hesitant, two was good until right at the end was a bit rough and step slowed when I didn't need to as I knew just had to go along the top of the steep slope. 12 was in the wrong place and leg voided this meant was out for 13 however managed to not let time loss frustrate me; micro route choice into 14 and 15 not great but then rest of course good. From the long leg to 16 I found I was racing more and still orienteering well.
Other thoughts were it was good see a map with previous race on it as could think how I would execute legs beforehand.
Map should be on routegadget soon and will put my route on.
Took safe route to one still a little hesitant, two was good until right at the end was a bit rough and step slowed when I didn't need to as I knew just had to go along the top of the steep slope. 12 was in the wrong place and leg voided this meant was out for 13 however managed to not let time loss frustrate me; micro route choice into 14 and 15 not great but then rest of course good. From the long leg to 16 I found I was racing more and still orienteering well.
Other thoughts were it was good see a map with previous race on it as could think how I would execute legs beforehand.
Friday May 27, 2011 #
Strength and Conditioning 1:05:00 [3]
OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, acceleration
4*5 Power cleans 25 kg
4*5 box jumps middle box with 2 little boxes on top smacked my shin and it bled argh
4*5 BB lunges 30kg
3*6 TRX push up
3* 5 step bound
3*10 plank row 6kg
3* 1min side plank pulse
Stretching legs and rolling calves, ITB and quads and back.
4*5 Power cleans 25 kg
4*5 box jumps middle box with 2 little boxes on top smacked my shin and it bled argh
4*5 BB lunges 30kg
3*6 TRX push up
3* 5 step bound
3*10 plank row 6kg
3* 1min side plank pulse
Stretching legs and rolling calves, ITB and quads and back.
Thursday May 26, 2011 #
Running 19:56 [2] 2.53 km (7:53 / km) +109m 6:29 / km
ahr:133 max:168
Warm up jog 10 minutes and then usual set of strides and drills. Not feeling as fresh as yesterday needed this warm up to loosen legs.
Running hills 22:01 3.02 km (7:17 / km) +137m 5:56 / km
ahr:140 max:179
Hill sessions 30 seconds up 1 min rest 2 mins up 3 mins rest repeat 3 times and finish with a 30 sec. Though I hadn't felt good earlier actually the session wasn't so bad just took each interval at a time.
Running 12:34 [1] 1.84 km (6:50 / km) +37m 6:13 / km
ahr:128 max:151
Warm down jog tiredness hit me again, but also slightly sore shins hopefully just due to a few days hard running. If they continue cross training and physio.
Wednesday May 25, 2011 #
Strength and Conditioning 1:05:00 [3]
Enjoyed this mornings session good working with Jet and watching the england rugby sevens doing their session!
Warm up
OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, acceleration
Session
OH squat 4*8 with 70kg to make sure I do it right - looked in mirror to check
Power clean 4*5 25kg,3*30kg
Push Jerk 4*5 25kg - sore shoulders today
MB seated overhead throws 3*10 tried really to make it come back over my head getting close now..!
MB rotational seated taps 3*20 5kg
DB row 3*16 10kg
Finished with stretching and rolling out all round legs and calves and back.
Warm up
OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, acceleration
Session
OH squat 4*8 with 70kg to make sure I do it right - looked in mirror to check
Power clean 4*5 25kg,3*30kg
Push Jerk 4*5 25kg - sore shoulders today
MB seated overhead throws 3*10 tried really to make it come back over my head getting close now..!
MB rotational seated taps 3*20 5kg
DB row 3*16 10kg
Finished with stretching and rolling out all round legs and calves and back.
Running 20:05 [2] 3.12 km (6:26 / km) +64m 5:50 / km
ahr:141 max:173
Warm up jog and drills reminding myself of control description, plan ahead and look up routine.
Orienteering 36:31 5.76 km (6:20 / km) +135m 5:41 / km
ahr:165 max:181
Intelopers urban event at the hospital very nearby.
Did this as 4 sprintervals with 1 minutes rest between each and not planning beyond each so it was like picking the map up each time.
Was really really good for first set with the control description, planning ahead and knowing what I was looking for. The next one was not quite so good with planning ahead but made myself find the control description before planning and was still good at looking up. The final two were also good really got into a good routine.
Did this as 4 sprintervals with 1 minutes rest between each and not planning beyond each so it was like picking the map up each time.
Was really really good for first set with the control description, planning ahead and knowing what I was looking for. The next one was not quite so good with planning ahead but made myself find the control description before planning and was still good at looking up. The final two were also good really got into a good routine.
Running 9:07 [1] 1.07 km (8:31 / km) +21m 7:45 / km
ahr:132 max:162
Warm down to the flat.
Tuesday May 24, 2011 #
Running 27:04 [2] 2.21 km (12:15 / km) +45m 11:07 / km
ahr:131 max:183
Warm up jog and began some haphazard drills then did my own ones.
Running 30:00 4.07 km (7:22 / km) +48m 6:58 / km
ahr:145 max:181
6*400m and 4*200m with 2 minutes rest between 400m and 1.5 minutes rest between 200m.
Very very windy making it a tough session and the 200's - I get to 150m and then just feel like I hit a wall but kept pushing on. As toni reminded me at the end at least I'm not injured even if the trainings hard I should appreciate it so actually felt pretty positive at the end.
Very very windy making it a tough session and the 200's - I get to 150m and then just feel like I hit a wall but kept pushing on. As toni reminded me at the end at least I'm not injured even if the trainings hard I should appreciate it so actually felt pretty positive at the end.
Running 8:23 [2] 1.31 km (6:24 / km) +40m 5:33 / km
ahr:150 max:159
Warm down jog, feeling a lot lighter on my feet on the way back than normal usually just want to stop and walk but felt ok tonight.
Monday May 23, 2011 #
Strength and Conditioning 1:00:00 [3]
Warm up:
Broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, power skips, box jumps, accelerations.
Back Squats 4*5 45kg
Loaded Press ups 4*5 10kg
SLDL 4*5 40kg
Pulls ups 4*5 - still don't feel im getting anyhwere with these.
TRX single leg squats 3*10
DB reverse fly 4*10 6kg
Keiser push pull 4*16
BB roll outs 3*8
Stretch and rollers and chat with toni about my lack of confidence in myself find some good races and run back through them and go enjoy venla and do well!
Broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, power skips, box jumps, accelerations.
Back Squats 4*5 45kg
Loaded Press ups 4*5 10kg
SLDL 4*5 40kg
Pulls ups 4*5 - still don't feel im getting anyhwere with these.
TRX single leg squats 3*10
DB reverse fly 4*10 6kg
Keiser push pull 4*16
BB roll outs 3*8
Stretch and rollers and chat with toni about my lack of confidence in myself find some good races and run back through them and go enjoy venla and do well!
Sunday May 22, 2011 #
Running 23:49 [2] 2.32 km (10:16 / km) +91m 8:35 / km
Warm up jog and few drills. Sore hamstrings.
Orienteering 1:44:38 [3] 9.82 km (10:39 / km) +461m 8:38 / km
Out for longer than I should have been really.
Tough tough course I unfortunately wasn't very motivated to push physically but I was trying to focus on just gettign orienteering right and not leave the control until I ahd a plan for the leg, at the start I wasn't very good at this but made a mistake and 4 and 6 and from there got better.
I think I need to start simplifying as I'm trying to do to much and it's slowing me down.
Tough tough course I unfortunately wasn't very motivated to push physically but I was trying to focus on just gettign orienteering right and not leave the control until I ahd a plan for the leg, at the start I wasn't very good at this but made a mistake and 4 and 6 and from there got better.
I think I need to start simplifying as I'm trying to do to much and it's slowing me down.
Saturday May 21, 2011 #
Running 19:00 [2] 2.3 km (8:16 / km)
Jog down to start. Got there early and did a bit of stretching before starting ten mins of drills trying to run good legs in my head where spiked controls and tell myself just to solidly chose routes and features and go to them.
Orienteering 48:59 [3] 4.3 km (11:23 / km)
Race started well I was controlled and picking out important deatures, not fast but focussing on controls and then lost a second of contact to seven, picked it back up but lost confidence was in re-entrant with control but did not see it so then spent time relocating back to re-entrant and kicked myself. After that just had a very negative run, which I know is bad I must try and pull myself out of the funk; just lost confidence and flow after poor JK run and spent the time after mistake worrying about that and JWOC. Anyway tomorrow is another day and each control will be planned before I leave the previous control even if this means stopping at the control.
Running 10:00 [2] 1.5 km (6:40 / km)
Warm down with zoe discussed legs on the course and how felt about runs and JWOC terrain.
Friday May 20, 2011 #
Strength and Conditioning 1:10:00 [3]
OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, 3 accelerations.
3*5 Power cleans 30 kg
3*5 box jumps middle box with 2 little boxes on top
3*5 BB lunges 30kg
3*6 TRX push up
3* 5 step bound
3*10 plank row 6kg
3* 1min side plank pulse
Stretching legs and rolling calves, ITB and quads and back.
3*5 Power cleans 30 kg
3*5 box jumps middle box with 2 little boxes on top
3*5 BB lunges 30kg
3*6 TRX push up
3* 5 step bound
3*10 plank row 6kg
3* 1min side plank pulse
Stretching legs and rolling calves, ITB and quads and back.
Thursday May 19, 2011 #
Running 22:11 [2] 2.93 km (7:34 / km) +222m 5:29 / km
ahr:143 max:170
Jog around to raise heart rate feeling surprisingly okconsidering how I've not been sleeping well and just feeling very tense. Then drills.
Running hills 28:23 3.26 km (8:42 / km) +241m 6:21 / km
ahr:158 max:186
DId 4 sets of 30,60,90 with 40,80,120 rest between. Felt fine for first two sets and went for it a bit at then end of the third as someone else going up the hill too, then hamstrings very sore and just not as fast on the last set, reached my limit maybe?
Running 9:46 [1] 1.51 km (6:28 / km) +9m 6:17 / km
ahr:136 max:155
Slow slow warm down jog, tiredness hit me at this point I think but exams are done!!
Wednesday May 18, 2011 #
Strength and Conditioning 1:05:00 [3]
Feeling good this morning awake and ready to work.
Warm up
Broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, power skips, box jumps, accelerations.
Session
OH squat 3*8 with 7.5kg to make sure I do it right - looked in mirror to check
Power clean 3*5 25kg,30kg
Push Jerk 3*5 25kg
MB seated overhead throws 3*10 tried really to make it come back over my head
MB rotational seated taps 3*20 6kg
DB row 3*16
Finished with a few stretches and rolling out calves,ITB and quads
Warm up
Broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, power skips, box jumps, accelerations.
Session
OH squat 3*8 with 7.5kg to make sure I do it right - looked in mirror to check
Power clean 3*5 25kg,30kg
Push Jerk 3*5 25kg
MB seated overhead throws 3*10 tried really to make it come back over my head
MB rotational seated taps 3*20 6kg
DB row 3*16
Finished with a few stretches and rolling out calves,ITB and quads
Tuesday May 17, 2011 #
Running 25:31 [1]
ahr:130 max:156
Warm up jog and drills
Running 30:10 4.56 km (6:37 / km) +93m 6:00 / km
ahr:150 max:182
Intervals pyramid session. 800, 600, 400, 200, 400, 600, 800 2 minute rest.
Felt good on all except the 200 really lacking in that very fast sprint speed.
Times were 2.57 2.13 1.49 32 seconds 1.43 2.14 3.04
So fairly consistent apart from the last 800m was really good to do it with someone as alot of my training has been alone recently.
Felt good on all except the 200 really lacking in that very fast sprint speed.
Times were 2.57 2.13 1.49 32 seconds 1.43 2.14 3.04
So fairly consistent apart from the last 800m was really good to do it with someone as alot of my training has been alone recently.
Running 9:52 [1] 1.29 km (7:39 / km) +50m 6:25 / km
ahr:124 max:139
Warm down
Monday May 16, 2011 #
Strength and Conditioning 1:15:00
Warm up:
Broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, power skips, box jumps, accelerations.
Back Squats 3*8 45kg First set hellish the rest better but hard work to get parallel.
Loaded Press ups 3*8 10kg
SLDL 3*8 35 then 40kg
Pulls ups 3*5 - really really hard today
TRX single leg squats 3*10
DB reverse fly 3*10 6kg
Keiser push pull 3*16
BB roll outs 3*8
Stretch and rollers
Broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, power skips, box jumps, accelerations.
Back Squats 3*8 45kg First set hellish the rest better but hard work to get parallel.
Loaded Press ups 3*8 10kg
SLDL 3*8 35 then 40kg
Pulls ups 3*5 - really really hard today
TRX single leg squats 3*10
DB reverse fly 3*10 6kg
Keiser push pull 3*16
BB roll outs 3*8
Stretch and rollers
Running 29:34 [2] 4.76 km (6:13 / km) +102m 5:37 / km
Easy run after exam because I was pretty annoyed with it and felt much better afterwards.
Sunday May 15, 2011 #
Orienteering 1:02:59 8.8 km (7:09 / km) +381m 5:53 / km
ahr:153 max:179
Run over to the seat did up to the top and orienteered back down, then Whinny hill and orienteered down, tried to stay ahead and keep fow by saying a checklist type thing to myself to remember and see. Then ran back up the bog and home. Felt good today, just sore shoulders probably from being tense from revising and not sleeping well.
Saturday May 14, 2011 #
Running 1:19:39 [3] 13.18 km (6:03 / km) +522m 5:03 / km
ahr:147 max:206
Long easy run over Craiglockhart hill, Blackford and Braids. A little bit longer than I planned but couldn't be helped. Felt ok didn't really get into a rhythm but otherwise was good. Really sore glutes to begin with must remember to stretch!!
Friday May 13, 2011 #
Strength and Conditioning 1:10:00
Usual warm up: plus 5 mins on bike
OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, 3 accelerations.
3*5 Power cleans 25,30,32.5kg
3*5 box jumps
3*5 BB lunges 25,30,32.5kg
3*6 TRX push up
3* 5 step bound
3*10 plank row
3* 1min side plnk pulse
Stretching legs and rolling calves, ITB and quads and back.
OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, 3 accelerations.
3*5 Power cleans 25,30,32.5kg
3*5 box jumps
3*5 BB lunges 25,30,32.5kg
3*6 TRX push up
3* 5 step bound
3*10 plank row
3* 1min side plnk pulse
Stretching legs and rolling calves, ITB and quads and back.
Running 19:02 [2] 2.63 km (7:14 / km) +279m 4:44 / km
ahr:130 max:155
Warm up jog and drills not really motivated before but feeling better after jog.
Running hills 28:00 4.21 km (6:39 / km) +226m 5:15 / km
ahr:145 max:179
Hill reps 8*90 seconds with 10 second flat run off and 10 second flat sprint and 2 minute rest as planned was hard work but not too much.
Running 10:48 [2] 1.68 km (6:26 / km) +63m 5:25 / km
ahr:136 max:149
Warm down jog.
Thursday May 12, 2011 #
Running 46:06 [2] 7.59 km (6:04 / km) +176m 5:27 / km
ahr:139 max:162
Easy run over blackford and around the glen, took a Poland map with a course planned on it, looked for the optimal routes and then decided what it was exactly I would look for and what it would look like.
Wednesday May 11, 2011 #
Strength and Conditioning 1:00:00 [3]
Warm up
3*8 Overhead squats using 5kg bar to ensure I don't banana my back.
3*5 full cleans
3*5 push jerks
3*10 plyo med ball throws getting them right back over my head and catching a throwing in rhythm
3*20 med ball rotation tap seated
3*16 DB row
Stretching and roll out.
3*8 Overhead squats using 5kg bar to ensure I don't banana my back.
3*5 full cleans
3*5 push jerks
3*10 plyo med ball throws getting them right back over my head and catching a throwing in rhythm
3*20 med ball rotation tap seated
3*16 DB row
Stretching and roll out.
Running 26:02 [2] 3.95 km (6:35 / km) +11m 6:30 / km
ahr:146 max:172
Warm up 15 minute jog, started pouring with rain got so wet before even started drills, very very wet and then hid in tent for 5 minutes and then braved my way out to do drills and cleared up fr the start of the race. Had a pretty tight left calf much better by end of warm up.
Running 20:10 [5] 5.03 km (4:01 / km) +26m 3:55 / km
ahr:178 max:184
5km Race down at Cramond on the sea front. Didn't notice my calf but had an awful stitch between 2 and 4km. Feel I could have done 10-15 seconds faster with this overall as couldn't speed up and disappointed with my finish. However a road race done know what pain feels like to run through.
Running 12:12 [2] 1.49 km (8:11 / km) +16m 7:47 / km
ahr:134 max:153
Warm down.
Tuesday May 10, 2011 #
Note
(rest day)
Rest day nothing but stretching
Monday May 9, 2011 #
Core 1:15:25 [3]
ahr:62 max:105
Doing a mini strength condensation no thats wrong I mean a 2 week set of heavy weights followed by 5 of plyo and agility etc.
Dynamic warm up: OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, acceleration sprints.
Back Squats 3*8 getting it parallel 40kg
10kg weighted push ups 3*8
SLDL 3*8 30kg
Pull ups 3*5 with elastic
TRX single leg squat 3*10 (5+)
BD reverse fly 3*10 5kg
Finish with stretch and roll out.
Dynamic warm up: OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, acceleration sprints.
Back Squats 3*8 getting it parallel 40kg
10kg weighted push ups 3*8
SLDL 3*8 30kg
Pull ups 3*5 with elastic
TRX single leg squat 3*10 (5+)
BD reverse fly 3*10 5kg
Finish with stretch and roll out.
Running 19:56 [2] 2.95 km (6:45 / km) +58m 6:09 / km
ahr:140 max:163
Warm up jog and drills about ahlfway through drills started to absolutely pour down with rain and gusty winds but I'd got that far and who knows what the weather might do in Poland so kept going with it. At first glutes and hamstrings a bit tired/sore but eased away with warm up.
Running intervals 29:32 [4] 5.58 km (5:18 / km) +58m 5:02 / km
ahr:154 max:180
6*800m with 2 minute rest
Was finidng it really hard ot push any faster doing same pace as 1km however more consistent times. Felt amazinf with 2 minute rests!
Times: 3.15, 3.13, 3.11, 3,10,3.13, 3.10
Was finidng it really hard ot push any faster doing same pace as 1km however more consistent times. Felt amazinf with 2 minute rests!
Times: 3.15, 3.13, 3.11, 3,10,3.13, 3.10
Running 10:15 [1] 1.39 km (7:22 / km) +49m 6:17 / km
ahr:130 max:173
Warm down Jog feeling a little heavy but not too bad.
Sunday May 8, 2011 #
Running 1:09:41 11.13 km (6:16 / km) +478m 5:09 / km
ahr:138 max:170
Long run over blackford and braids and through morningside pretty easy pace at length 10% longer than classic race.
Saturday May 7, 2011 #
Running 21:06 [2] 2.81 km (7:31 / km) +134m 6:04 / km
ahr:143 max:162
Warm up over to blackford and drills.
Running hills 28:46 [4] 4.56 km (6:19 / km) +179m 5:16 / km
ahr:156 max:182
12*45 seconds with 10 second flat sprint and 90 second recovery.
Was feeling tight in the throat to start with(dehydrated?) better near the end. Was very warm and sunny.
On another note I did not sleep well at all last night took ages to fall asleep and woke every hour.
Was feeling tight in the throat to start with(dehydrated?) better near the end. Was very warm and sunny.
On another note I did not sleep well at all last night took ages to fall asleep and woke every hour.
Running 12:20 [1] 1.88 km (6:34 / km) +31m 6:04 / km
ahr:143 max:160
Warm down.
Friday May 6, 2011 #
Running 20:36 [1] 3.06 km (6:44 / km) +35m 6:22 / km
ahr:136 max:159
Warm up jog feeling...well not exactly stiff but not flowing either just taking a lot of thought to put one foot in front of the other. Then drills felt better after those.
Running 23:59 [4] 5.36 km (4:28 / km) +31m 4:21 / km
ahr:169 max:177
24 minute tempo session attemptng to keep heart rate at 170bpm - 80% Felt retty good all the way not amazing but never felt like I wanted to stop.
Running 8:30 [1] 1.18 km (7:12 / km) +91m 5:12 / km
ahr:136 max:174
Warm down walked up the hill and jogged home.
Core 25:00 [1]
Core work and stretching.
Thursday May 5, 2011 #
Strength and Conditioning 1:00:10 [3]
ahr:99 max:152
15 minutes warm up:
OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, 3 accelerations.
Snatch 4 sets of mid thigh, knee and floor with 15 kg bar need to continue practise the technique. Tried with 20kg but not doing it right.
Back squats 3*5 45kg
BB step ups 3*12 15kg and then 17.5 kg
5 step bound 3*5
CG pull ups 3*5
Woodchopper 3*16 10kg
Med ball plyo throws 3*10 3kg
Med ball rotational tap 3*10 5kg
Stretching and rolling.
OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, 3 accelerations.
Snatch 4 sets of mid thigh, knee and floor with 15 kg bar need to continue practise the technique. Tried with 20kg but not doing it right.
Back squats 3*5 45kg
BB step ups 3*12 15kg and then 17.5 kg
5 step bound 3*5
CG pull ups 3*5
Woodchopper 3*16 10kg
Med ball plyo throws 3*10 3kg
Med ball rotational tap 3*10 5kg
Stretching and rolling.
Cross Training 32:10 [1]
ahr:138 max:151
Cross training- feeling a bit tired and stiff from yesterdays race so just wanted to do a recovery session, easy, low heart rate and also a chance to catch up with Chloe and Jet as haven't seen them for a good chat recently.
Wednesday May 4, 2011 #
Core 20:00 [1]
Crunches, side crunches, russian twists *2, straight leg clam*2, single leg bridge dips*2, press ups, balancing on wobble board.
Running 16:57 [1] 2.54 km (6:40 / km) +75m 5:49 / km
ahr:145 max:164
Warm up 10 minute jog and a few drills after.
Running 45:23 [5] 7.9 km (5:45 / km) +435m 4:30 / km
ahr:175 max:185
Dumyat hill race, 7.8km with 440m climb. 28 minutes to the top and 17 down.
A bit slow to start got stuck in the middle of the field lots of people and ahrd to get through especially when it narrows and steepens into the woods. But generally pleased with my uphill, was a saving it a bit onthe down did not want to injure myself. Still felt strong on the little uphill bit at the bottom of the hill.
A bit slow to start got stuck in the middle of the field lots of people and ahrd to get through especially when it narrows and steepens into the woods. But generally pleased with my uphill, was a saving it a bit onthe down did not want to injure myself. Still felt strong on the little uphill bit at the bottom of the hill.
Running 22:44 [1] 2.17 km (10:29 / km) +19m 10:03 / km
ahr:123 max:148
Warm down jog.
Tuesday May 3, 2011 #
Strength and Conditioning 1:04:05 [3]
Reducing number of gym sessions to 2 a week but doing core at home, am going to ask if they can be turned into a more plyometric/circuit session from now on.
Dynamic warm up: OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, acceleration sprints.
Dumbell snatch 3* 4+4 working up 7,8,9 kg
Overhead push press 3* 4+4 8kg
Overhead Squat 3*8 20kg tried 25kg on last set felt very unsteady
Keiser power pull down 3*8
Keiser push pull 3*8+8
BB roll out 3*8 DOMS not nearly so bad this time!
Stretching and rolling out full set, was a nice short session so did a full set of stretches and roll outs.
Dynamic warm up: OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med ball sit ups. Finally box jumps, hop pause, skips, acceleration sprints.
Dumbell snatch 3* 4+4 working up 7,8,9 kg
Overhead push press 3* 4+4 8kg
Overhead Squat 3*8 20kg tried 25kg on last set felt very unsteady
Keiser power pull down 3*8
Keiser push pull 3*8+8
BB roll out 3*8 DOMS not nearly so bad this time!
Stretching and rolling out full set, was a nice short session so did a full set of stretches and roll outs.
Running 30:32 [1] 2.11 km (14:28 / km) +62m 12:37 / km
ahr:134 max:166
Warm up
12 minute jog, 18 mins drills.
Felt good to be out running again in jog.
Drills were taken by ian and they're a bit different but good still getting used to them good and making muscles ready but heart rate right down by the end.
12 minute jog, 18 mins drills.
Felt good to be out running again in jog.
Drills were taken by ian and they're a bit different but good still getting used to them good and making muscles ready but heart rate right down by the end.
Running tempo 28:51 [4] 6.03 km (4:47 / km) +75m 4:30 / km
ahr:170 max:184
6*1km with 60 second rest.
Will be my last session like this moving on to shorter sprint stuff with longer rests, actual sessions we will have to see, need to get advice on building up my max for JWOC in 8 weeks. Would also like to do soem speed work around the alleys without having to do too much navigating getting used to turning corners at speed etc.
Times: steadily increasing though the middle ones seemed like similar efforts...! The last interval was a right push and effort I nearly didn't do it but I thought end of a race 1km to go you feel tired and you just have to keep going so I did it and looking at garmin graph I finished as well as in other reps but didn't start as fas, heart rate not recovered so well.
3.48
3.54
3.57
3.58
3.59
4.01
Will be my last session like this moving on to shorter sprint stuff with longer rests, actual sessions we will have to see, need to get advice on building up my max for JWOC in 8 weeks. Would also like to do soem speed work around the alleys without having to do too much navigating getting used to turning corners at speed etc.
Times: steadily increasing though the middle ones seemed like similar efforts...! The last interval was a right push and effort I nearly didn't do it but I thought end of a race 1km to go you feel tired and you just have to keep going so I did it and looking at garmin graph I finished as well as in other reps but didn't start as fas, heart rate not recovered so well.
3.48
3.54
3.57
3.58
3.59
4.01
Running 9:30 [1] 1.52 km (6:15 / km) +46m 5:26 / km
ahr:143 max:162
Warm down jog.
Monday May 2, 2011 #
Running 24:30 [2] 2.5 km (9:48 / km)
Warm up long jog around houses and then to find start. Followed by a bit of stretching and drills.
Orienteering 17:00 [4] 3.0 km (5:40 / km)
Sprintervals at campus in Bristol not too difficult on route choice but still requiring concentration and looking ahead for the right gaps/ seeing the right route.Did 4*5 controls. Having felt fwlt pretty sore in the warm up I actaully felt good on the orienteering.
Running 10:00 [1]
Warm down jog and finding water to clean Charlotte off!
Core 10:00 [1]
Crunches, side crunches, russian twists, press ups, single leg bridge and straight leg clam.
Sunday May 1, 2011 #
Running 13:42 [1] 1.57 km (8:44 / km) +110m 6:27 / km
ahr:154 max:213
Warm up to the start.
Orienteering 1:24:53 [2] 10.58 km (8:01 / km) +468m 6:34 / km
ahr:149 max:172
Short brown course at a local event on Danby Lodge.
I started off steady which was what I wanted but then I just lost it and kept making silly mistakes every other leg I would make the mistake re-focus and then got too bold.
Having gone through each leg looking at what I did, what I wanted to see and what I did see I think I was losing control by dithering/being hesitant as I hadn't decided what I would see and so I need to be planning ahead making sure I ahve my buffer zone and be expecting everything. Also legs that work were where I had planned and made a tick list of things I would see. I had forgotten my see what I see mentra and think I will re-introduce it.
I started off steady which was what I wanted but then I just lost it and kept making silly mistakes every other leg I would make the mistake re-focus and then got too bold.
Having gone through each leg looking at what I did, what I wanted to see and what I did see I think I was losing control by dithering/being hesitant as I hadn't decided what I would see and so I need to be planning ahead making sure I ahve my buffer zone and be expecting everything. Also legs that work were where I had planned and made a tick list of things I would see. I had forgotten my see what I see mentra and think I will re-introduce it.
Running 10:59 [1] 0.81 km (13:34 / km) +21m 12:02 / km
ahr:120 max:170
Warm down from finish feeling totally frustrated.
Running 11:20 [2] 1.49 km (7:36 / km) +76m 6:03 / km
ahr:134 max:156
Warm up for own middle course I planned to get back out and do some good orienteering didn't want to end the weekend with such frustration.
Orienteering 36:29 [3] 3.52 km (10:22 / km) +387m 6:41 / km
ahr:150 max:170
Planned a wee course with some legs along, up and down slopes to practise those techniques but also wanting to make sure I use my compass in and out of controls, have my check list and be confident. It went better than this morning still made a couple of mistakes and a few wobbles again when I decide not to have an attack point and don't have my list of features to see.
Running 8:06 [1] 1.11 km (7:18 / km) +82m 5:19 / km
ahr:138 max:179
Warm down jog